shoulders. The quadriceps group is the most powerful in the body and these muscles can with, stand a lot of work. Not only will the exercise build great thigh size and power, but the heavy breathing that the movement causes will help pack on size and weight to the entire body. Place a barbell on your shoulders and lower yourself to a full squat position. From this position, rise to a fully standing one. Repeat for 3 sets of 10 repetitions.
2. French Press: 4 sets of 6 repetitions (weight: 64 lbs.) The French press develops the triceps muscle at the back of the upper arms. You can either stand or sit, whichever is more comfortable. Place your hands on the shaft of a barbell, about two hand, widths apart. Raise the bar above your head, then lower it behind your neck. Be sure to keep your upper arms close to the sides of your
T7 '~
JL ~ ¡i t ~;
head. Only your elbows are bent. From the low, ered position, press the weight overhead by mov, ing your forearms until your elbows are locked.
*
f;t
HAK KEUNG GYMNASIUM l'i. "fA ".Jf Exercise List.
.~H...t
fj.,q.l .. Name~.,.b.iSex...f1.... Date..dAf...J.l196S.
3. Incline Curl: 4 sets of 6 repetitions (weight: 35lbs.) Inclining the body isolates the stress of this move, ment to the biceps muscle on the front of your upper arms. With a dumbbell in each hand, lean back on an incline bench. Let the weights extend the arms to a natural hanging position. From there, curl the weight to your shoulders. Return to the original position and repeat until you have completed 4 sets of 6 repetitions. 4. Concentration Curl: 4 sets of 6 repetitions (weight: 35 lbs.) The concentration curl develops your biceps muscle (at the front of your upper arms). Sit on a bench with a dumbbell in your right hand and the elbow of the arm holding the weight braced against the inside of your right thigh. Curl the weight to your shoulder. Do this movement slowly and watch your biceps while you work. Repeat for 6 repetitions. Then transfer the weight to the opposite arm, reverse your curling position so that your left elbow is braced against the inside of your left knee, and curl the weight for 6 repetitions. Repeat this alternating process until you have performed 4 sets of 6 repetitions per arm.
5. Push,up: 3 sets of 10 repetitions (weight: 70-80 lbs. placed on the upper back) Push, ups are excellent for the chest, shoulders, and the back of the upper arms (triceps). Place
42
The Art of Expressing the Human Body